Parental Strategies for Managing Back-to-School Anxiety and Depression
By: Catherine Tamayo, MS LPCC
The transition back to school can be a challenging time for children who struggle with anxiety or depression. As a parent, your support and understanding can make a significant difference in easing this transition.
Understanding Anxiety and Depression in Children
Children with anxiety or depression may experience intense feelings of worry, fear, or sadness that can impact their ability to engage in school activities and social interactions. Recognizing the signs of anxiety and depression, such as excessive worry, changes in sleep or appetite, irritability, or withdrawal from activities, is the first step in providing effective support.
Evidence-Based Treatments
Routine and Predictability
Creating a structured routine can help reduce anxiety by providing a sense of predictability and control. Establishing consistent morning, after-school, and bedtime routines can make the transition smoother.
How to Implement a Routine:
Morning Routine: At least two weeks prior to school, practice a soothing activity to start the day like deep breathing, listening to soothing music, or stretching.
After-School Routine: Allocate and communicate a specific time range for homework, relaxation, and nightly routine.
Bedtime Routine: Ensure a consistent bedtime, and include calming activities like reading or a warm bath at least an hour prior.
Communication and Validation
Open communication and validation of your child’s feelings are crucial. Let your child express their concerns about returning to school and acknowledge their emotions without judgment.
Tips for Effective Communication:
Listen Actively: Pay full attention to your child without interrupting.
Acknowledge Emotions: Let your child know that it’s okay to feel anxious or sad.
Encourage Expression: Create a safe space for your child to talk about their feelings.
Behavioral Activation
Behavioral activation involves engaging your child in activities that they find enjoyable and rewarding. This can help counteract the withdrawal and avoidance behaviors associated with anxiety and depression.
Implementing Behavioral Activation:
Identify Enjoyable Activities: Work with your child to identify activities they enjoy or are interested in trying.
Schedule Regular Activities: Incorporate these activities into their routine to promote consistent engagement and reduce anxiety.
Encourage Social Engagement: Gradually involve social elements in these activities, such as inviting a friend to join or participating in group events.
Gradual Exposure
Gradual exposure involves slowly introducing your child to school-related activities to reduce anxiety and build confidence. This method can be particularly effective for children who are anxious about returning to school.
How to Implement Gradual Exposure:
Visit the School: Take your child to visit the school before the first day to familiarize them with the environment.
Meet the Teacher: Arrange a meeting with the teacher to help your child feel more comfortable.
Practice School Routines: Rehearse the morning routine, including the commute to school, to build familiarity.
Collaborating with Professionals
Working with mental health professionals who specialize in child anxiety and depression can provide additional support and tailored strategies to help your child.
Steps to Collaborate with Professionals:
Seek Professional Help: Consult with a therapist who specializes in child anxiety and depression.
Develop a Treatment Plan: Work with the therapist to create a personalized treatment plan for your child.
Participate in Parent Coaching: Engage in parent coaching sessions to learn effective strategies for supporting your child.
Practical Tips for Parents
Maintain a Supportive Environment: Ensure that your home is a safe space where your child feels comfortable expressing their fears and challenges.
Promote Positive Self-Talk: Model with your child how to replace negative thoughts with realistic affirmations.
Practice Grounding Techniques: Teach your child grounding techniques such as deep breathing, progressive muscle relaxation, and mindfulness to manage intense anxiety symptoms.
Evidence-Based Resources for Parents
Books
"Freeing Your Child from Anxiety" by Tamar Chansky, Ph.D.: This book offers practical strategies for helping children overcome anxiety.
"Helping Your Anxious Child: A Step-by-Step Guide for Parents" by Ronald Rapee, Ph.D., et al.: This guide provides step-by-step instructions for helping children manage anxiety using cognitive-behavioral techniques.
Websites
Anxiety and Depression Association of America (ADAA): The ADAA website (adaa.org) offers resources, including articles, webinars, and support groups for parents of children with anxiety.
Child Mind Institute: The Child Mind Institute website (childmind.org) provides information on anxiety and depression, including treatment options and tips for parents.
Supporting a child with anxiety or depression during the back-to-school transition requires proactive, consistent support and the implementation of evidence-based strategies as a family system. By incorporating routine and predictability, open communication, behavioral activation, gradual exposure, and professional collaboration, you can help your child build confidence, reduce anxiety, and thrive in the school environment.
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References
Chansky, T. (2004). Freeing Your Child from Anxiety: Practical Strategies to Overcome Fears, Worries, and Phobias and Be Prepared for Life--from Toddlers to Teens. Broadway Books.
Anxiety and Depression Association of America (ADAA). (n.d.). Retrieved from adaa.org
National Institute of Mental Health (NIMH). (n.d.). Retrieved from nimh.nih.gov
